0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-24:00 Strength
24:00-26:00 Put away DBs
26:00-31:00 Explanation of WOD and WOD Prep, make sure they understand the format
31:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 each way Lying Knees Side to Side
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Samson Stretch
10yd Walking Straight Leg Marches
10 Plank Up Downs
—then—
2 Rounds
20 Scissor Kicks
10 Band Pull Aparts
MANAGEMENT/FOCUS:
Good full body warm-up then some movements to prepare the core and pulling muscles for the Accessory Work
Specific Warm-up
3 Rounds
10 Sit-ups
10 Ring Rows
MANAGEMENT/FOCUS:
Start people on different movements and rotate back and forth if you need to share equipment
Accessory Work
DB Sit-ups 5x2
Snatch Grip Bent Over Rows 5x3
FOCUS:
One more week with these movements then we will switch it up…reps dropped, try to increase the weight
DB Sit-ups: DB behind your head, feet anchored, keep your hips down…start light and build in weight as you can
Snatch Grip Bent Over Rows: snatch grip, slight bend in the knee, chest parallel to the ground, keep it strict (no bouncing), pull to the top of the stomach area…we did this Monday, but the snatch grip will engage your Lats more and are a good pulling movement to improve the pull in your snatch
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Sit-ups, M2: Rows
NO BARBELL OPTION:
KB Gorilla Rows 5x8 (4 each arm)
reps dropped, try to increase the weight
WOD Prep
3 Rounds
3 Hang Power Cleans
6 V-ups
9 Lateral Bar Hops
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Start at a light weight on the Barbell and build to your WOD weight
You can also do Alt. V-ups in the Warm-up for all rounds or the first couple
WOD
AMRAP 14
7 Hang Power Cleans @115/80
14 V-ups
21 Lateral Bar Hops
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Steady Eddy or Betty…all movements should be just manageable enough to keep it moving
FOCUS/STRATEGY:
Hang Power Cleans: try to stay unbroken, good rhythm and hip pop, fire those elbows through, stay efficient
V-ups: quality quality reps, no flopping around…fingers should touch the toes above stomach area
Lateral Bar Hops: gather on each side of the barbell or try some touch n’ go…breath and move at a consistent pace
NO BARBELL OPTION:
7 KB Upright Rows
21 Lateral Line hops over hops over the KB
BEGINNER: 75/55 and/or No Barbell Option
SCALED: Alt. V-ups, 95/65
Rx+: 135/95
Comp: 155/105